8 sets:
3min on, 2min rest
Start with an easy pace in the first set and build up the pace slowly from set to set. In the 5th set you should be at a relatively tough pace. The goal is now to keep the same pace for the remaining sets.
4 sets of:
6-12 push ups with 2 sec. pause @bottom position
im Wechsel mit
3 sets of:
8-12 bulgarian split squats @3110 (goblet/bearhug position - each side)
rest 30-60 sec. between sets/movements
10min AMRAP of:
2-4-6-8-...GTOH
complete 10 Air Squats + 20 Skippings after each set of GTOH